Are you one of those busy people always finding an excuse not to exercise? You may think that if you can’t fit in a full-blown 30-60 minute workout, there’s no point. But every little movement counts, so cancel that excuse and start benefiting your body. Even sneaking in a minute of exercise here and there can make a significant impact on your bone health.
A Minute of Movement for Your Bones
Researchers from the University of Exeter and the University of Leicester discovered that women who performed short bursts of high-intensity, weight-bearing exercise experienced measurable improvements in their bone health.
The study found that women who engaged in one to two minutes of high-intensity, weight-bearing activity daily had 4% better bone health than those who did less than a minute per day. And for those who managed over two minutes per day, their bone health improved by 6%.
The study analyzed data from 2,500 women, examining how activity levels influenced bone health. The results showed that every minute of activity made a difference. This isn’t the first study to unveil these benefits—previous research indicates that short exercise sessions are even better for your bones than long, continuous workouts. A study published last year revealed that exercising at maximum effort for one minute has similar health benefits as a more moderate 45-minute workout.
So, when you pass up those small windows of time when you can fit in some exercise, you’re missing a golden opportunity to improve both your bones and your overall health.
No More Excuses
Time should no longer be an excuse to avoid exercise. In just a few minutes per day, you can work towards not only healthier bones but also a healthier body. Researchers recommend engaging in high-intensity, weight-bearing activities whenever you have some spare time.
In the study, pre-menopausal women did a medium-paced run, while post-menopausal women opted for a slow jog. However, if you’ve neglected exercise for a while and are out of shape, you can start with walking. Once you’ve incorporated walking into your daily routine, begin adding a few running steps as if you’re trying to catch a bus.
Gradually, you can progress to jogging, running, jumping jacks, dancing, or any other high-intensity, weight-bearing activity that appeals to you.
Activities for Stronger Bones
To help you on your way to better bone health, here are some additional exercises:
- Stair climbing: Climbing stairs is a practical and effective way to strengthen your leg muscles and improve bone density.
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Jump rope: Jumping rope is a fun and compact exercise that works on many muscles and bones in your body.
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Bodyweight exercises: Squats, push-ups, and lunges are great ways to improve bone and muscle strength without the need for any equipment. They’re easy to do at home or even during a break at work.
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Dancing: Besides being an enjoyable social activity, dancing works various muscle groups and helps maintain and improve balance.
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Yoga: While not as high-intensity as other exercises, yoga has been shown to positively impact bone density, especially in postmenopausal women. It also helps with balance and flexibility.
By integrating these activities into your daily life, you’ll be on your way to stronger bones and better overall health, without the need for lengthy workouts. Just a few minutes of exercise each day can make a significant difference. No more excuses—put in the effort, and reap the rewards.
